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Cobra ॐ Sphynx ॐ Upward Facing Dog

Hi Guys,
Today we’re going to look at some backbend asanas.
This article is a follow-up to the Downward Facing Dog one, as these poses are often practiced after it.

The asanas are very similar to each other, but they vary in difficulty, according to the level, skills and agility of the yogi.

Benefits:

ॐ Strengthens the spine
ॐ Stretches the chest, abs and opens the shoulders
ॐ Firms the glutes
ॐ Stimulates the activity of the organs in the abdominal area, improves blood circulation and the immune system
ॐ Shows good results with asthma patients, as it opens the lungs and stimulates circulation in the area
ॐ Helps release stress
ॐ Visibly improves posture

Contradictions:

ॐ Back injuries of all types
ॐ Headaches
ॐ Pregnancy

Preparatory poses:

ॐ Downward Facing Dog
ॐ Plank

Hold – up to 10 inhales/exhales

Sphynx pose

The most “beginner” of those three.

If you are new to Yoga it is advisory to practice this pose for some time, until you fully master it and are able to advance in the practice of Cobra and Upward Facing Dog.

The asana is practiced on your elbows, the pelvis is glued to the floor.

Keep in mind – the head is looking forward, elbows bellow the shoulders, fingers are spread wide, glutes flexed, abs firm, belly in, shoulders away from the ears and pulled back, toes pointing towards the back of the room, heels towards the ceiling.

Attention – try not to over-flex the pelvis and glutes, in order to avoid lower back injuries!

Yogi Chicks Tip Rotate the Spine Sphynx Variation

Yogi Chicks Tip* Rotate the Spine* Sphynx Variation

Cobra Pose

Similar to the Sphynx pose,the only difference is that it is practiced on your palms, instead of elbows.

Keep in mind – the head is looking forward, palms bellow the shoulders, fingers are spread wide, shoulders away from the ears and pulled back, keep your elbows close to your body, flex the glutes, rotate your tights inward ,toes towards the back of the room, heels towards the ceiling.

Attention– keep your fingers spread wide, in order to avoid wrist injuries, keep your shoulder away from the ears, to protect the neck, don’t over-flex the glutes to avoid lower back problems, don’t lock the elbows, but keep them slightly bent, to keep them safe.

Yogi Chicks Tip Rotate the SpineCobra Variation

Yogi Chicks Tip* Rotate the Spine * Cobra Variation

Upward Facing Dog

The most “advanced” of the three of them.

The tricky part is that the pelvis is in the air.

Keep in mind – the head is looking forward, but you can let it go back, as well, and look towards the ceiling, palms bellow the shoulders, fingers are spread wide, shoulders away from the ears and pulled back, keep your elbows straight and close to your body, flex the glutes and tights, the pelvis is in the air,toes, pointed towards the back of the room, balancing on the upper part of the feet, heels, pointed towards the ceiling.

Attention – keep your fingers spread wide, in order to avoid wrist injuries, keep your shoulder away from the ears, to protect the neck, don’t over-flex the glutes to avoid lower back problem, don’t go too far ahead at once, so that you don’t hurt your back!

Advance slowly! Remember- practice takes time!

Yogi Chicks tip:

Rest in Childs Pose and Variations!

Yogi Chicks Tip Childs Pose 1

Yogi Chicks Tip Child's pose 2

Yogi Chicks Tip* Child's Pose Variation

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